Give us an idea of any general or specific goals you may have when you post back.
Cable rear delt row: http://www.exrx.net/WeightExercises/...arDeltRow.html
Pretty much the only thing I've been doing for my rear delts for the past few months and I can notice a difference.
Best lifts: 615/475/660, Raw w/ Wraps
Just throw in a couple sets of bent over laterals once a a week. Continue to get stronger and you will see results
OK, I have found out everything! They are roughly:
Height and Body Weight
Height: 5' 10"
Weight: 165 pounds
Squats: 245 pounds
Bench Press: 155 pounds
Deadlifts: 275 pounds
Looking to get bigger, hopefully having a body weight of at least 170 pounds by the end of February.
Last edited by Pure Water; 01-26-2010 at 02:19 PM.
Deads, any rows, and weighted chin-ups. Worked for me, good luck.
Pure water, i tried to respond to your pm.but since i only have 2 posts.it wouldn't let me. But, to answer your question. Yes, that's all i did.
You probably sit at a desk or computer at home a lot. To correct the shoulders being forward you need to stretch the chest often, and at the same time need to be strengthening your shoulder blades so they will gradually pull your shoulders back in place. Sitting at a computer a lot pulls the shoulders forward while the chest muscle continues to tighten up which continues to pull the shoulders forward. At the same time, the shoulder blades are continuing to STRETCH and getting loose and weak.
It's the same thing with your hips. Sitting too much without proper posture causes the lower back muscles to bow downward, forcing the hip bones back. At the same time, the quads and hips are getting very tight while the lower back continues to get loose and weak. To get the hips tilting forward as they should, one would need to sit straight up with shoulders back as much as possible. It takes some time, but you can get up to 6 hours or more a day sitting correctly. The first few days are TERRIBLE. You'll also need a foam wedge or other posture device to keep pressure on the hips going the right direction. At the same time, you need the quads and hips to be stretched and ever-loosening to allow the hips to come forward.
Not saying you have lower back posture problems as well, but I'm betting you probably do. I've been working on this for over a year. It takes a long time to fix, but it took a long time to screw up too. In my case, it was 10 years and couting flying a desk all day.
Every time I lift, I make sure to stretch my chest and shoulders extensively. I also do a fair amount of static holds with a dumbbell in the bent over row position. That's how I was taught to strengthen the shoulder blades (in physical therapy). I'm also doing shrugs in every workout to get some more strength from the traps.
Hope that helps. I have the same HUGE front delts, and they really interfere with some of my lifts. I'm avoiding working them as much as possible for now.
I doubt it's the best way to emphasize them, probably the ones with worse leverage do that better, but strong scapular retractors make a great base for doing rear delt training so it doesn't hurt to beef them up with some exercises that hit them harder.
Besides flies, you can also practise hyperextending the shoulders, the posterior delt does more of this since the lats are overactively insufficient, and actually I think the lats turn into shoulder flexors or something weird like that when you bring the arms behind the body. The post delt and long head of triceps can continue to hyperextend since they pull up to a higher anchor (scapulae) rather than to the spine which is so low.
You can hold the elbow back isometrically for something like triceps kickbacks, or simply do straight-elbow hyperextensions in which case the tricep is working isometrically at the elbow joint and the rear delts are in motion. Though technically only 2 heads of the tricep are isometric, the long head is still shortening since it pulling the ulna (and the humerus with it) towards its scapular attachment.